Quit Aids--compilation

[Don]

The topic of quit aids comes up frequently in our discussions. Perhaps we need a comprehensive (sticky?)thread on this subject. So...feel free to add your experiences & advice about quit aids.

---

Myself, I am an avowed patch user.
I found that with the patch, my cravings were very diminished. But not completely absent. In fact, it was using the patch that I realized that I was addicted to nicotine, not smoking!

There were times that I pressed hard on my patch during some strong craves in hopes of increasing the flow of nicotine to my body.

I never smoked on the patch 'cause I knew it would overdose my body with nicotine. You hear horror stories of people who'd get a heart attack while smoking on the patch.

I tried to follow "the program" during my first quit attempt using the patch but couldn't keep quit.
The second time around I made my own schedule.
Over time I found I could leave the patch on for 2 days at a time, remove it for a day and repeat the process again for another 3 days. This also helped with the problem of the patch causing itchiness and red splotches on my skin. (seems like you're always trying to find a new place with fresh skin for the patch).

Wierd dreams when sleeping with the patch. I eventually went to sleep without wearing it to bed.

Even when I was patchless I always kept a patch close by, in my wallet and car's glove box.
Better to slap a patch on than to fall prey to a crave and ruin a good quit.

[Barby]

I'm another patch user and so far swear by it. I found I got too wired on the 21 mg, so after a week dropped down to the 14 mg. I can leave it on at night without sleep disturbances. My dreams might be a little strange, but they're certainly livelier that my normal dreams, so what the heck

Don's right. Finding new places to put the patch gets challenging. And yes, the itchiness and red blotches aren't very attractive, BUT they're keeping me off cigarettes so I won't complain.

I found that I was addicted to smoking & nicotine. Probably more so to nicotine. Without the patch I get really nasty. I can deal with the nervous habit of smoking by chewing on something (gum, carrots, candy, pretzels, whatever that isn't nailed down!)

But I couldn't have gotten this far with my quit without the patch.

Barb

[johnpic32]

I too feel that the patch has helped me. I actually purchased another month's worth (step 2 - 2weeks and step 3 - 2 weeks). I noticed more urges as I went to step two, about a week in now on step two. Hopefully I will settle into step two soon. Kind of scary to think how addictive nictoine really is!!! During my retreat some of the urges were real bad. I actually had thoughts to go out and buy a pack of cigs!!! Thank God for the prayer time. Could also be due to a little nervousness - will be ordained soon, new semester starting in a couple of days, a new ministry assginment in Feb. I guess its a lot on my plate and I would have calmed myself with cigs in the past, however, now I realized that the nervousness is part of life when entering into something new and cigs do nothing, better to deal with life's good, bad, ups, and downs, with the true self, "me" and NOT me and cigarettes.

Please know all of you were in my prayers during my retreat time, God bless, John

[Elaine]

I swear by the lozenges. During those moments of seriously strong cravings, I would pop a lozenge in my mouth and bye-bye craves!

I truly felt I had control over when I "fed" my body nicotine versus when the patch decided I needed nicotine (I tried the patch twice unsuccessfully). In case you're wondering: no, you can't keep using one lozenge after another; makes you sick to your stomach.

All I know I is that over 4 months ago I found the product that worked for me and I am so happy to be free of cigarettes!! Yahoooo!!!!!!!!!

[slim]

I quit cold turkey at least no NRT's.
I put the patch on for day 1 and it just didn't feel right. I took it off and went CT. Hell week was Hell week! But my satisfaction was I knew the nicotine was out of my body after a week or so. I drank lots ( I mean lots) of water and cut back on coffee and drank more tea. To this day I drink way less coffee.

My challenge was nervous and anxious feelings I wanted to smoke so bad early on. I slept alot (or tossed and turned) and stayed away from known triggers as much as I could. Eventually I broke down and would go to sleep with a zanax (or broke in half zanax)..which took the edge off. I needed to relax and couldn't so the zanax helped....
It allowed me to think about nothing instead of worrying about everything. I only was on zanax on and off for 2 months. To know me is to understand that I am naturally a nervous person with lots of inner nrg ( leg boucing, foot tapping, can't sit still) you know that guy LOL For that reason I thought I could never quit and yet here I am at...

3 Years 6 Months 3 Weeks 6 Days 1 Hour 22 Minutes 53 Seconds.
Cigarettes not smoked: 39181.
Money saved: $7,836.35.
Time/Life saved: 8 Mos 4 Wks 2 Hrs 17 Mins 16 Secs

[ncpops]

I used everything at one time or the other. Patches, wellbutrin, sleep aids, etc etc. Little by little during the first year, I put aside one of the aids until no longer needed. Eventually the fog lifted and life has been fine since then.

Jimpops
4yr 9mo

[countryblocks]

I ran out of Zyban few days ago and didn't get a refill cause I wanted to see if I could do without it.Also took the patch off for a couple of days and it has been a nightmare for me.I am stressed out and feel terrible and cry suddenly. I am hard to get along with so I put the patch back on today.I have no refills left on Zyban but feel a little less nervous today. I have thought of smoking many times and have almost but I haven't .This is harder than I ever imagined.Thought I'd put in my two cents worth. As you can tell by reading this I am still grumpy and can't concentrate very well.

One month, one week, three days, 9 hours, 42 minutes and 13 seconds. 808 cigarettes not smoked, saving $161.62. Life saved: 2 days, 19 hours, 20 minutes.

[countryblocks]

By the way Jonpic32 I am right behind you cause you quit just before I did and you are going great.Say another prayer for me.I will say one for you and everyone else who is going through tough times.

[Dee]

Hey country, glad to see that you are still hanging in there. I'm even more pleased to see that you are starting to send support to others. That is an important part of your quit. The more you support others the more you get out of this board. Helping others is a very important part of keeping your quit. You are doing great, and I am very proud of you. Keep up the good work!

[sandyf]

I've had at least four serious quits that I can recall. My first attempt was cold turkey and it was brutal. I should have been in a detox centre. I literally couldn't get off the couch for days. My lips cracked, my mouth was full of sores and every muscle in my body ached. I cried and raged. I started again because I felt so guilty about how terribly I was behaving. I was a monster! My second attempt I used the patch. It was a little iffy at times but so much easier than the first attempt. Lasted 3 mths. Can't remember why actually but started up again. Third attempt I used zyban. It was like a miracle. I followed it as prescribed. Had a couple of severe itch attacks but took an antihistimine and carried on. Quite enjoyed it actually but found I could be spacey at times and had a tendency to follow the car in front of me and took a few wrong exits. Did get a lot of headaches and could be antsy. Still had some moments ,of course, but it really beat the cravings. Went off, thought I had it beat, started having the odd smoke ,thinking I'd just be a social smoker,HA.....you know the rest...That brings you upto date to my fourth and final attempt. I started off with both the patch and zyban. Stuck to both for about 2 mths(only 1 zyban) started getting a lot of headaches so went off the zyban. I'm on 7mg. patch at present. Quit Sept.2/04. Luckily, the patch doesn't make me itch or give me welts. I stay on each dose until I feel ready to go down. When I go down I wear it at night for a couple of days before and after I adjust the dose to ease the transition. Otherwise I leave it off at night. Stephen King would love me to send him some transcripts of my dreams on the patch. Bizarre,weird I could handle but my nightmares are in a league of their own. I'd wake up in a cold sweat, panting in terror! I'm in no hurry to get off. I feel I'm doing my own custom plan and toy around with it ie. leave a patch on for 2 days. Cut it in half, only wear it a few hours etc. as I taper off. I feel I'm battling for my life and will do whatever it takes to win the war. Good luck to everyone

[Karyn]

Thanks for sharing everyone, very interesting.
I know I am doing welbutrin, I may wait on the rest.
If I go absolutely nutso I may give the gum a try.
You all are doing so great. It proves that it does get better.

[Graciedonovan]

I've been through the gambit of quit aids in all of my previous attempts. Some helped, others didn't. Everyone has to experiment and find out what works for them. This time I went in my quit 100% certain that this was the right thing to do. That I didn't need nor want cigarettes in my life, and they would no longer control me. I walked away and haven't looked back. I think all of the other times I quit were just practice leading up to this one. I feel calm, and I know I will never smoke again. Not that I'm going to take any undue changes. This bb has seen me through a lot these last few years, and I'm staying.

[judyb]

www.hoptechno.com/book43.htm


WAYS OF QUITTING...

Switch brands .Switch to a brand you find distasteful.

.Change to a brand that's low in tar and nicotine a couple of weeks before your target date. This will help change your smoking
behavior. However, DO NOT smoke more cigarettes, inhale them more often or more deeply, or place your fingertips over the
holes in the filters. All of these will increase your nicotine intake, and the idea is to get your body used to functioning without
nicotine

Cut down the number of cigarettes you smoke

.Smoke only half of each cigarette.

.Each day, postpone lighting your first cigarette 1 hour.

.Decide you'll smoke only during odd or even hours of the day.

.Decide beforehand how many cigarettes you'll smoke during the day. For each additional cigarette, give a dollar to your
favorite charity.

.Change your eating habits to help you cut down. For example, drink milk, which many people consider incompatible with
smoking. End meals or snacks with something that won't lead to a cigarette.

.Reach for a glass of juice instead of a cigarette for a "pick-me-up."

.Remember: Cutting down can help you quit, but it's not a substitute for quitting. If you're down to about seven cigarettes a day,
it's time to set your target date and get ready to stick to it.

Don't Smoke "Automatically"

.Smoke only those cigarettes you really want. Catch yourself before you light up a cigarette out of pure habit.

.Don't empty your ashtrays. This will remind you of how many cigarettes you've smoked each day, and the sight and smell of
stale butts will be very unpleasant.

.Make yourself aware of each cigarette by using the opposite hand or putting cigarettes in an unfamiliar location or a different
pocket to break the automatic reach.

.If you light up many times during the day without even thinking about it, try to look in a mirror each time you put a match to
your cigarette - you may decide you don't need it.

Make smoking inconvenient

.Stop buying cigarettes by the carton. Wait until one pack is empty before you buy another.

.Stop carrying cigarettes with you at home and at work. Make them difficult to get to.

Make smoking unpleasant

.Smoke only under circumstances that aren't especially pleasurable for you. If you like to smoke with others, smoke alone. Turn
your chair toward an empty corner and focus only on the cigarette you are smoking and its many negative effects.

.Collect all you cigarette butts in one large glass container as a visual reminder of the filth smoking represents.

JUST BEFORE QUITTING...

.Practice going without cigarettes.

.Don't think of NEVER smoking again. Think of quitting in terms of 1 day at a time.

.Tell yourself you won't smoke today, and then don't.

.Clean your clothes to rid them of the cigarette smell, which can linger a long time.

ON THE DAY YOU QUIT...

.Throw away all your cigarettes and matches. Hide your lighters and ashtrays.

.Visit the dentist and have your teeth cleaned to get rid of tobacco stains. Notice how nice they look, and resolve to keep them
that way.

.Make a list of things you'd like to buy for yourself or someone else. Estimate the cost in terms of packs of cigarettes, and put
the money aside to buy these presents.

.Keep very busy on the big day. Go to the movies, exercise, take long walks, go bike riding.

.Remind your family and friends that this is your quit date, and ask them to help you over the rough spots of the first couple of
days and weeks.

.Buy yourself a treat or do something special to celebrate.

IMMEDIATELY AFTER QUITTING...

.Develop a clean, fresh, nonsmoking environment around yourself - at work and at home. Buy yourself flowers - you may be
surprised how much you can enjoy their scent now.

.The first few days after you quit, spend as much free time as possible in places where smoking isn't allowed, such as libraries,
museums, theaters, department stores, and churches.

.Drink large quantities of water and fruit juice (but avoid sodas that contain caffeine).

.Try to avoid alcohol, coffee, and other beverages that you associate with cigarette smoking.

.Strike up a conversation instead of a match for a cigarette.

.If you miss the sensation of having a cigarette in your hand, play with something else - a pencil, a paper clip, a marble.

.If you miss having something in your mouth, try toothpicks or a fake cigarette.

Avoid temptation

.Instead of smoking after meals, get up from the table and brush your teeth or go for a walk.

.If you always smoke while driving, listen to a particularly interesting radio program or your favorite music, or take public
transportation for a while, if you can.

.For the first 1-3 weeks, avoid situations you strongly associate with the pleasurable aspects of smoking, such as watching your
favorite TV program, sitting in your favorite chair, or having a thingytail before dinner.

.Until you're confident of your ability to stay off cigarettes, limit your socializing to healthful, outdoor activities or situations
where smoking isn't allowed.

.If you must be in a situation where you'll be tempted to smoke (such as a thingytail or dinner party), try to associate with the
nonsmokers there.

.Try to analyze cigarette ads to understand how they attempt to "sell" you on individual brands.

[judyb]

Find new habits

.Change your habits to make smoking difficult, impossible, or unnecessary. For example, it's hard to smoke when you're
swimming, jogging, or playing tennis or handball. When your desire for a cigarette is intense, wash your hands or the dishes, or
try new recipes.

.Do things that require you to use your hands. Try crossword puzzles, needlework, gardening, or household chores. Go bike
riding; take the dog for a walk; give yourself a manicure; write letters.

.Enjoy having a clean-mouth taste and maintain it by brushing your teeth frequently and using a mouthwash.

.Stretch a lot.

.Get plenty of rest.

.Pay attention to your appearance. Look and feel sharp.

.Try to find time for the activities that are the most meaningful, satisfying, and important to you.

When you get the crazies

.Keep oral substitutes handy - try carrots, pickles, sunflower seeds, apples, celery, raisins, or sugarless gum instead of a
cigarette.

.Take 10 deep breaths and hold the last one while lighting a match. Exhale slowly and blow out the match. Pretend it's a
cigarette and crush it out in an ashtray.

.Take a shower or bath if possible.

.Learn to relax quickly and deeply. Make yourself limp, visualize a soothing, pleasing situation, and get away from it all for a
moment. Concentrate on that peaceful image and nothing else.

.Light incense or a candle instead of a cigarette.

.Never allow yourself to think that "one won't hurt" - it will.

About gaining weight

Many people who're considering quitting are very concerned about gaining weight. If you're concerned about gaining weight,
keep these points in mind:

.Quitting doesn't mean you'll automatically gain weight. When people gain, most of the time it's because they eat more once
they've quit.

.The benefits of giving up cigarettes far outweigh the drawbacks of adding a few extra pounds. You'd have to gain a very large
amount of weight to offset the many substantial health benefits that a normal smoker gains by quitting. Watch what you eat, and
if you're concerned about gaining weight, consider the following tips:

Tips to help you avoid weight gain... -Make sure you have a well-balanced diet, with the proper amounts of protein,
carbohydrates, and fat.

-Don't set a target date for a holiday, when the temptation of high-calorie food and drinks may be too hard to resist.

-Drink a glass of water before your meals.

-Weigh yourself weekly.

-Chew sugarless gum when you want sweet foods.

-Plan menus carefully, and count calories. Don't try to lose weight - just try to maintain your prequitting weight.

-Have low-calorie foods on hand for nibbling. Use the Snack calorie Chart to choose foods that are both nutritious and low in
calories. Some good choices are fresh fruits and vegetables, fruit and vegetable juices, low-fat cottage cheese, and air-popped
popcorn without butter.

-Take time for daily exercise, or join an organized exercise group.

SNACK CALORIE CHART

SNACKS CALORIES*

BEVERAGES Carbonated (per 8-ounce glass) Cola-type 95 Fruit flavors (10-13% sugar) 115 Ginger ale 75

Fruit drinks (per 1/2 cup) Apricot nectar 70 Cranberry juice 80 Grape drink 70 Lemonade (frozen) 55

Fruit juices (per 1/2 cup) Apple juice, canned 60 Grape juice, bottled 80 Grapefruit juice, canned, unsweetened 50 Orange
juice, canned, unsweetened 55 Pineapple juice, canned, unsweetened 70 Prune juice, canned 100

Vegetable juices (per 1/2 cup) Tomato juice 25 Vegetable juice thingytail 20

Coffee and tea Coffee, black 3-5 with 1 tsp. sugar 18-20 with 1 tsp. cream 13-15 Tea, plain 0-1 with 1 tsp. sugar 15-16

CANDY, CHIPS, AND PRETZELS Candy (per ounce) Hard candy 110 Jellybeans 105 Marshmallows 90 Gumdrops 100

Chips (per cup) Corn chips 230 Potato chips 115

Popcorn (air-popped, without butter) 25

Pretzels Dutch, 1 twisted 60 Stick, 5 regular 10

CHEESE (PER OUNCE) American, processed 105 Cottage, creamed 30 Cottage, low-fat (2%) 25 Swiss, natural 105

CRACKERS Butter, 2-inch diameter 15 Graham, 2 1/2 inches square, 2 55 Matzoh, 6-inch diameter 80 Rye 45 Saltine 50

FRUITS (RAW) Apple, 1 medium 80 Apricots, fresh, 3 medium 50 Apricots, dried, 5 halves 40 Banana, 1 medium 105
Blackberries, 1/2 cup 35 Blueberries, 1/2 cup 40 Cantaloupe, 1/4 melon 50 Cherries, 10 50 Dates, dried, 3 70 Fig, dried, 1
medium 50 Grapefruit, 1/2 40 Grapes, 20 30 Orange, 1 medium 60 Peach, 1 medium 35 Pear, 1 medium 100 Pineapple, 1/2
cup 40 Prunes, dried, 3 60 Raisins, 1/4 cup 110 Strawberries, 1 cup 45 Watermelon, 1 cup 50

NUTS (PER 2 TABLESPOONS) Almonds 105 Brazil nuts 115 Cashews 100 Peanuts 105 Pecans, halves 95

VEGETABLES (RAW) Carrots, 7 1/2 X 1 1/8 inch 30 Carrots, 1/2 cup grated 25 Celery, 5-inch stalks, 3 10 Pickle, 1
15-20

*Data from published sources.

[judyb]

WITHDRAWAL SYMPTOMS AND ACTIVITIES THAT MIGHT HELP* SYMPTOM ACTIVITY

Dry mouth; sore throat, Sip ice-cold water or fruit juice, or gums, or tongue chew gum

Headaches Take a warm bath or shower. Try relaxation or meditation techniques.

Trouble sleeping Don't drink coffee, tea, or soda with caffeine after 6:00 p.m. Again, try relaxation or meditation techniques.

Irregularity Add roughage to your diet, such as raw fruit, vegetables, and whole- grain cereals. Drink 6-8 glasses of water a
day.

Fatigue Take a nap. Try not to push yourself during this time; don't expect too much of your body until it's had a couple of
weeks.

Hunger Drink water or low-calorie liquids. Eat low-fat, low-calorie snacks (see Snack Calorie Chart).

Tenseness, irritability Take a walk, soak in a hot tub, try relaxation or meditation techniques.

Coughing Sip warm herbal tea. Suck on cough drops or sugarless hard candy.

*Adapted from "Quitting Times: A Magazine for Women Who Smoke," funded by the Pennsylvania Department of Health;
prepared by Fox Chase Cancer Center, Philadelphia.

QUITTING FOR KEEPS...

Congratulations

Now you're ready to develop a new habit - not smoking. Like any other habit, it takes time to become a part of you; unlike
most other habits, though, not smoking will take some conscious effort and practice. This section of the booklet can be a big
help. You'll find many techniques to use for developing the nonsmoking habit and holding on to it.

By reading this section of the booklet carefully and reviewing it often, you'll become more aware of the places and situations
that prompt the desire for a cigarette. You'll also learn about many nonsmoking ways to deal with the urge to smoke. These are
called coping skills. Finally, you'll learn what to do in case you do slip and give in to that urge.

Keep your guard up

The key to living as a nonsmoker is to avoid letting your urges or cravings for a cigarette lead you to smoke. Don't kid yourself
- even though you've made a commitment not to smoke, you WILL sometimes be tempted. But instead of giving in to the urge,
you can use it as a learning experience.

First, remind yourself that you've QUIT and you're a NONsmoker. Then, look closely at your urge to smoke and ask yourself:

.Where was I when I got the urge? .What was I doing at the time? .Whom was I with? .What was I thinking?

The urge to smoke after you've quit often hits at predictable times. The trick is to anticipate those times and find ways to cope
with them - without smoking. Naturally, it won't be easy at first. In fact, you may continue to want a cigarette at times. But
remember, even if you slip, it doesn't mean an end to the nonsmoking you. It does mean that you should try to identify what
triggered your slip, strengthen your commitment to quitting, and try again.

Look at the following list of typical triggers. Does any of them ring a bell with you? Check off those that might trigger an urge to
smoke, and add any others you can think of:

.Working under pressure .Feeling blue .Talking on the telephone .Having a drink .Watching television .Driving your car
.Finishing a meal .Playing cards .Drinking coffee .Watching someone else smoke

If you're like many new nonsmokers, the most difficult place to resist the urge to smoke is the most familiar: home. The activities
most closely associated with smoking urges are eating, partying, and drinking. And, not surprisingly, most urges occur when a
smoker is present.

How to dampen that urge

There are seven major coping skills to help you fight the urge to smoke. These tips are designed for you, the new nonsmoker,
to help you nurture the nonsmoking habit.

1. Think about why you quit - Go back to your list of reasons for quitting. Look at this list several times a day - especially when
you're hit with an urge to smoke. The best reasons you could have for quitting are very personally yours, and these are also
your best reasons for staying a nonsmoker.

2. Know when you're rationalizing - It's easy to rationalize yourself back into smoking (see "Common Rationalizations"). Don't
talk yourself into smoking again. A new nonsmoker in a tense situation may think, "I'll just have one cigarette to calm myself
down." If thoughts like this pop into your head, stop and think again! You know better ways to relax - nonsmokers' ways, such
as taking a walk or doing breathing exercises.

Concern about gaining weight may also lead to rationalizations. Learn to counter thoughts such as "I'd rather be thin, even if it
means smoking." Remember that a slight weight gain is not likely to endanger your health as much as smoking would (cigarette
smokers have about a 70-percent higher rate of premature death than nonsmokers). And review the list of healthy, low-calorie
snacks that you used when quitting.

3. Anticipate triggers and prepare to avoid them - By now you know which situations, people, and feelings are likely to tempt
you to smoke. Be prepared to meet these triggers head on and counteract them. Keep using the skills that helped you cope in
cutting down and quitting:

.Keep your hands busy - doodle, knit, type a letter. .Avoid people who smoke; spend more time with nonsmoking friends.

.Find activities that make smoking difficult (gardening, washing the car, taking a shower). Exercise to help knock out that urge;
it will help you to feel and look good as well.

.Put something other than a cigarette in your mouth. Chew sugarless gum or nibble on a carrot or celery stick.

.Avoid places where smoking is permitted. Sit in the nonsmoking section in restaurants, trains, and planes.

.Reduce your consumption of alcohol, which often stimulates the desire to smoke. Try to have no more than one or two drinks
at a party. Better yet, have a glass of juice, soda, or mineral water with a celery stick to nibble on.

4. Reward yourself for not smoking - Congratulations are in order each time you get through the day without smoking. After a
week, give yourself a pat on the back and a reward of some kind. Buy a new record or treat yourself to a movie or concert.
No matter how you do it, make sure you reward yourself in some way. It helps to remind yourself that what you're doing is
important.

5. Use positive thoughts - If self-defeating thoughts start to creep in, remind yourself again that you're a nonsmoker, that you
don't want to smoke, and that you have good reasons for it. Putting yourself down and trying to hold out through willpower
alone are not effective coping techniques. Mobilize the power of positive thinking!

6. Use relaxation techniques - Breathing exercises help to reduce tension. Instead of having a cigarette, take a long deep
breath, count to 10, and release it. Repeat this five times. See how much more relaxed you feel?

7. Get social support - The commitment to remain a nonsmoker can be made easier by talking about it with friends and
relatives. They can congratulate you as you check off another day, week, and month as a nonsmoker. Tell the people close to
you that you might be tense for a while, so they know what to expect. They'll be sympathetic when you have an urge to smoke
and can be counted on to help you resist it. Remember to call on your friends when you're lonely or you feel an urge to smoke.
A buddy system is a great technique.